08/04/2023
bonus workout
Incline walk 20’
A1 seated db press
A2 lateral raise
Did 3 sets with 15s and 7,5s
B1 close grip BP
B2 triceps db extension
Did 4 sets with 40 kg and 7,5s
C db curls mech drop set (probated grip, supinated, neutral), did 3 sets with 10s
D ez bar curls mech drop set, 3 sets
E cable flies did 4 sets
Incline walk 20’
Took the session from a CT post here on the forum, loved the pump feeling.
Will be another weekend of eating probably a bit out of control, I have plenty of time to lean out.
1 Like
11/04/23
C1W3D1
Wu incline walk and mobility
3x5 box jumps
Ssb squat 5x82,5 3x92,5 5x105 15x82,5
Bench press 5x65 3x72,5 6x80 10/5/4x65
Pullups 12/6/4x bw
Ez bar triceps extension 36/13/10x15
Abs
I went into the session after 3 days of extremely bad food and drinking choices, and poor sleep. I didn’t feel like working out today but I pushed myself.
But yes, not the best session of my life but not the worst neither. I really wanted to get 20 squats on the FSL set and a better performance on the bench but after all these are good PR.
I will probably keep the same TM during the next 3 weeks trying to beat my rep count.
2 Likes
12/04/23
endurance/cardio
10’ incline walk
20’ run/jog
row, 6x500 with 1’ rest (average 2’02’‘)
15’ walk
13/04
C1W3D2
incline walk, mobility, box jumps
Deadlift 5x102,5, 3x115, 6x127,5 11x102,5
Press 5x35 3x42.5, 7x47, 11/5/5x35
Krock Rows 20+20x30kg
Ez bar biceps curl 15/10/8x20kg
Abs
2 Likes
14/04
running
Easy run/jog 6,38 km @6.52 min/km (43’49’’)
1 Like
15/04
bonus workout
15’ incline walk
smith machine high incline press
db lateral raise
cable cross flies
straight arm pulldown
triceps extensions
cable curls
posterior delt raise
leg extension
leg curl
calf
abs
15’ incline walk
just a list of exercises, 1 or 2 sets to failure each.
2 Likes
16/04
endurance
45’ incline walk
15’ row
17/04
C2W1D1
Incline walk 10’, mobility and 3x5 jumps
Ssb squats 5x75 5x85 10x95 22x75
Bench 5x55 5x65 10x72,5 12/6/5x55
Pullups 13/6/5xbw
Triceps ext ez bar 22/13/10x20kg
2 Likes
18/04
cardio
Run/jog 50’
19/04
Endurance
45’ incline walk
5x
2’ row
40 Mt Sled push
20/04
C2W1D2
Incline walk 10’
No mobility no jumps because laziness
Deadlift 5x90 5x105 10x115 20x90
Press 5x35 5x42,5 7x47,5 12/5/4x35
Krock row 1x22/22x27,5
Ez bar curls double rest pause set with 10s dB. Didn’t log, don’t remember
Abs
A bit distracted during the session by things happening in life. I do much better when I can go to the gym early in the morning before the day starts.
Felt good at the start of the session. Deadlift much better then last month. Krock rows with lighter dB than usual because the 30s were taken. This exercise is really challenging my core. Could be good or bad.
2 Likes
21/04
endurance
30’ incline walk
row 15’ easy
22/04
bonus workout
db incline
db lateral raises
rear delt raises
db fly
rope triceps pd
rope straight arm pulldown
ez bar curls
leg extension
leg curl
abs
1 Like
23/04
70’ jog, 10,1 km
Big cheat this evening pizza and cookies and chocolate!
24/04
C2W2D1
Incline walk 10’
Box jumps 3x5
Ssb 3x80 3x90 9x100 20x80
Rdl 13/8/6x60kg
Leg extension
Leg curl
Calf
Abs
Rower, 8x30’’ max 30’’ Off, average pace 1’52’’
Major digression this week, I want to try splitting the day1 in 2, and add bodybuilding assistance.
Partially because my schedule is different now partially because I’m curious.
Its no more the original challenge, it’s a new animal, but I will try.
1 Like
25/04
?
Wu incline walk 10’
Incline db bench 12x25kg 10/6/4x25
Barbell bench 3x60 3x70 3x77,5 10/6/4x60
Pullups 13/6/4x bw
Ez bar triceps extension rest pause set
Lat raise machine 2 sets
Rowing machine 2 sets
Incline walk 20’
So workout on the road as I’m travelling these days. Lovely gym, only issue one bench only.
I ended up with a random upper body session “loosely” inspired by the original plan.
I will be back on track with day 2.
1 Like
End of the week
C2W2D2
Warmup
Deadlift 3x95 3x110 8x122,5 15x95
Press 5x35 5x40 6x47,5 12/6/4x35
Kroc rows 20+20x30
Ez bar curl
Added a 10 km run the day before and finished with a bodybuilding workout.
The week didn’t go as planned at all. I will just do again the workouts next week.
1 Like
01/05/2023
C2W2D1
Wu incline walk, jumps
Ssb squat 3x80 3x90 9x100 20x80
Bench press 3x60 3x70 6x77,5 12/6/4x60
Pullups 14/7/4xbw
Triceps Ez bar extension 19/10/6x20
Abs
Sled push/drag 15’
Some swings during the day
1 Like
A quick update here.
I have stopped logging but not training. Life has been extremely busy and I didn’t have the mental energy to keep following a fixed programme, so I am on a very unstructured plan of a full body 3 days a week (one set to failure per 5/6 exercise per session, a mix of multi joint and isolation), and 3 conditioning days.
I haven’t missed much, and the plan is sub optimal but still ok.
Diet wise, I’m on a caloric deficit most of the days, a couple of bumps on the road but I’m the lightest I have ever been. I was hoping to be a bit leaner at this time but still not too bad.
I will finish my 2023 transformation during the weekend, on holiday by Tuesday, back on track before the end of the month.
1 Like
I will be back to logging, but for now some photos for the 2023 transformation @TrainForPain
I’m currently on holiday and the photos were taken Tuesday.
I haven’t “transformed” literally, but in the process I have trained well and started eating even better on average. I lost some weight, improved a lot my fitness/conditioning. Gym hasn’t improved much but I am happy.
My weight went down considerably. I’m way lighter than I thought and probably I could be leaner than this.
I’m on holiday this week an I will ruin all the hard work.
3 Likes
Holiday is over!
It has been a crazy week of food and wine, it was planned so I have no bad feelings or regrets, but at this point I feel I like to be back to my normal routine, regular sports and somehow healthy eating. It was nice to have a break and now is nice to be back on track.
Training will be similar to the last few months, alternating some kind of full body routine and aerobic work (mostly running at this time of the season), with no planned rest days (so each week should be of 6 days 3 resistance based and 3 aerobic/endurance based. I will have days here and there when I cannot train, and probably some rest “blocks” depending on work/life.
For the gym days I will go with the full body 1000% awesome which I have enjoyed this winter. I will use the same weight I used in February for the first leader cycle.
C1W1D1
Wu incline walk 10’
Jumps
Ssb squat 3x5x70/80/90kg
Bench press 5x5x70kg
5x (with a weight vest)
10 dips
5 pull-ups
Posterior chain work
Abs
Some cable curls and triceps extensions
1 Like
02/06
running
10 km in 63’
Nice sunny day and I enjoy running. I had some unexpected pain in my calves which evolved in a big cramp around 30’ after the run. I have to keep working those calves to maintain my knees healthy, stretching and strength training.
1 Like
03/06
C1W1D2
Wu incline walk 10’
Mobility
Jumps
Deadlift 3x5x90/100/110
Press 5x5x45
Ss with pull-ups 8x6x bw
Push ups 5x20/15/15/15/15
Ss with pull-ups 5x6/6/6/5/5
Lat raise, curls, triceps extension
15’ incline walk
Abs
Leg work for knee health
1 Like
